In any activity, the most important thing is motivation, and even more so in something as difficult as playing sports. Most people think that it is enough to purchase a monthly membership to a fitness club to solve problems with weight and flab.
Spent money is, of course, an incentive, but what’s the point if you can improve your own physical fitness at home, studying for less than an hour three times a week?
In this article we will answer in detail the question of how to start playing sports at home from scratch and how realistic it is.
Why is all this necessary?
Girls are usually more motivated than men, especially heading into the holiday season. And this is quite natural, because you need to get rid of excess fat accumulated over the winter, and generally get your figure in order. But pumping it up at home is quite possible!
Just start, but not from the new year, not from next month, but from tomorrow. If you have at least dumbbells in your house, great; if not, fill them with water or sand. plastic bottles, you will get an absolutely free weight training apparatus. Be sure to buy a jump rope - it costs a penny, but the quality is simply irreplaceable.
The benefits of home workouts
- Many people are embarrassed by their imperfect body and therefore do not go to fitness. At home, you are reliably hidden from prying eyes, and you don’t need to purchase an expensive uniform; comfortable knitted pants (shorts) and a T-shirt will do.
- You don't have to spend money on a subscription.
- You won't have to waste time on the road.
- You won't be disappointed that someone else does the exercises better.
- You can change it yourself after one or two months, making adjustments as you master the exercises well.
- If desired, you can add exercises to train specific parts of the body. A man usually wants to pump up his abdominal muscles and shoulder girdle, for a woman - thighs and butt.
- Home workouts are great for losing weight, but only in combination with a balanced, rational nutrition and proper sleep and rest patterns.
- You will quite quickly feel an increase in vitality and immunity, and after a quality workout, you will feel not only fatigue, but also “muscular joy.”
- Self-esteem and self-esteem will increase.
Compiling a set of exercises
All this, of course, is wonderful, but how can you start playing sports at home from scratch? First of all, you need to create your own set of exercises.
In addition to a jump rope and homemade weights, men will find it very useful, which can be found in almost every yard, and for women, exercises with a hula hoop (hoop) to get rid of fat deposits on the stomach and sides.
To make your figure look harmonious and proportional, select exercises for all muscle groups, but such that they can be performed without additional equipment at home.
Here your main assistant is the Internet, where you can find exercises for any muscle group and for any level of training (in your case, it will most likely be an entry level).
Even the simplest exercises at first glance require precise adherence to technique. Be sure to find a video on our website or on the Internet about how to perform this or that exercise, then your classes will be truly effective.
And don’t forget about the warm-up: 5 minutes of jumping rope, swinging your arms and legs, and a few squats will be enough to warm up well.
After this, move on to the main complex. The interval between approaches is 1-2 minutes, no more, and you don’t need to sit or lie down, but just walk around.
Best ways losing weight
Simple exercises for beginners
– great workout for legs. They need to be performed slowly, smoothly, slightly tilting the body forward, slightly arched in the lower back.
Hands in front of you or behind your head, feet shoulder-width apart, feet do not come off the floor. Once you've become comfortable with regular training, you can perform squats with weights: a bottle in each hand or holding one with both hands in front of you. 3 sets of 10-15 squats.
Useful for several people at once muscle groups: shoulder girdle, arms and back. Place your toes and hands on the floor.
Depending on how wide your arms are, the main load falls on different muscles, therefore, it is advisable to do 3 approaches (start with 8-10 push-ups and increase them to 20), placing your hands at different widths in each approach.
A very simple exercise for the most problematic abdominal muscles. Sitting on the floor, bend your knees slightly. Move the small ball from side to side, trying to get it behind your back. Do the exercise as quickly as possible.
At first, training will be completely exhausting, so do it every other day. But gradually you will get the hang of it, especially when the results become noticeable: a toned figure, strong muscles and a decrease in body fat.
On the schedule of many modern fitness clubs yoga classes have become an integral part, displacing all kinds of aerobics, strength and dance classes.
They are put on at the busiest times, and the classes of good instructors are always full!
Is this just a fad, or does the practice of yoga really work wonders?
The instructor - a fragile, charming blonde girl - did amazing things with her body, so freely and naturally, without straining at all, while her eyes radiated amazing calm and tranquility.
Among the students there were quite experienced ones who could easily perform complex asanas. ( Don't worry, if you're a beginner, no one will force you to stand on your head right away!)
The word itself " yoga" means " unity" This is the unity of a person’s body with his inner essence.
This is the purpose of yoga practice - to feel your body and soul as one.
This comes after several years of regular practice. Many people associate yoga only with physical exercises, the so-called asanas”, but this is only one component of yoga - certainly an important one!
This is where you should start if you decide to take up yoga..
If you want to achieve peace and harmony in your soul, you need to start with your body.
After all, the feeling of mental and physical discomfort occurs due to the fact that a person’s energy pathways are clogged; they need to be cleared so that energy can circulate freely throughout the body.
Only after this can you achieve results in working on the soul.
Asana- This " stable position
”, in which both the body and mind are in a calm state.
The ability to maintain the same body position for a long time with the concentration of consciousness on certain centers (chakras) is necessary for meditation.
That is, asanas- this is the basis of your subsequent spiritual practice. But we'll talk about this later.
Yoga- this is a very capacious concept, it is a whole philosophy, science and art.
Will there be a noticeable result from training only 2-3 times a week?
It depends on what you want to achieve by doing yoga. Of course, to achieve results in yoga, you need to practice more often - at least 15 minutes every day (preferably in the morning and always on an empty stomach).
But as for the benefits for health and physique, and this is exactly what many go to fitness centers for, even 2-3 times a week will give excellent result.
I would like to dwell in more detail on the benefits of yoga?
Asanas can provide not only health-improving, general strengthening, but even healing effect.
Muscle tension and relaxation, gentle massage internal organs and a tonic effect on the nervous system - all this generally has a beneficial effect on health.
It can be noted that people who have been practicing yoga for a long time look much younger than their peers.
And they feel young. One of the reasons for the beneficial effect of yoga on human health lies in the fact that regular performance of asanas normalizes the functioning of the endocrine system, all glands begin to function in the best way, releasing the optimal amount of hormones.
This is a necessary condition for the normal functioning of all internal systems of the body. As a result, the entire body is rejuvenated.
For a number of diseases, yoga can not only improve a person’s condition, but even completely cure it.
To be more specific, these are joint diseases, rheumatism, diseases of the digestive system and neuroses.
Yoga has a very good effect on the spine. Very often, the cause of poor health and constant headaches is pinched nerves between the vertebrae.
Regular practice of asanas will help straighten the spine and strengthen the back muscles and abdominals, as a result, your posture will improve.
The spine is closely connected to the nervous system. If you have complete order with your spine, this is very important for your health. nervous system, and this, in turn, is for the overall health of the body. After all, as they say, all diseases come from nerves.
Yoga can even help with some diseases that traditional medicine is still powerless to treat!
What else is very important, unlike others physical exercise, asanas have a profound impact not only on the physical, but also on the mental state of a person.
In our age high technology and technological progress, we are increasingly suffering from stress and nervous disorders caused by this “civilized” way of life, especially this problem concerns residents of megacities.
Even high level income and comfortable with modern point From a perspective, living conditions do not bring a person peace and emotional balance.
A person is at work all day, in the evenings and on weekends he spends time watching TV or a computer, that is, everywhere and always he is surrounded by people or all kinds of technical devices - he does not have the opportunity to be alone with himself, to figure out what is in his soul .
Hence the feeling of constant nervous tension and some kind of dissatisfaction in life, although things seem to be going well for the person.
Is it possible to do yoga on your own, without an instructor?
At first, it is advisable to practice under the guidance of an instructor. until you understand the basics. Of course, there are books, but learning to perform asanas correctly on your own is quite difficult. And if performed incorrectly, there is a danger of injury; in addition, when performing asanas, it is important not only to accept correct position body, it is important, as I already said, to breathe correctly and concentrate attention at the right point in the body. You need the help of an instructor with this. In addition, group classes always have a special atmosphere that creates the right mood.
Are there any age or health restrictions for practicing yoga?
By age - no. For example, there are even special classes for children - “baby yoga”. There is no upper limit; you can start at any age.
Entry level yours physical fitness completely unimportant.
The purpose of yoga is not to learn to stand on your head, it is much deeper...
As practice shows, many people, having started practicing yoga in mature age, achieve significant results in flexibility and stretching, of course, this depends on the innate mobility of the joints and elasticity of the muscles.
Regarding health, if a person has serious illnesses, it is advisable to consult a doctor (for example, a sports doctor at your fitness club) or a yoga instructor.
He will tell you which body position is absolutely contraindicated for you, and which, on the contrary, will be useful in your case.
There are hundreds or even thousands of asanas in yoga, and you can always choose from them those that suit you.
You can ask your instructor for help. Maybe you'll need individual lesson. If you have problems with the lumbosacral spine, you will have to refrain from performing deep bends and stretches.
Some people experience dizziness when standing upside down, bending back, or raising their head suddenly. They need to monitor their well-being and stop doing this exercise if even the slightest discomfort occurs. The same advice applies to absolutely all yoga practitioners.
The activity should be enjoyable. Relax, calm your mind, concentrate on the exercise you are doing. Try to disconnect from extraneous thoughts. Now you are here, in this exact place, so concentrate on this and what you are doing.
In case of any discomfort, stop the exercise immediately. Under no circumstances should you force yourself to stretch like your more trained colleagues. In general, you don’t need to look at others, much less develop a complex about the fact that something isn’t working out for you. Only your personal result is important - the benefits for your health and the pleasure you get from the activity!
Are there any special requirements for clothing for yoga classes, do you need special mats or anything else?
Classes are held barefoot on special mats; clothing should be comfortable and not restrict movement. You can use mats that are available in aerobics rooms.
In the West, due to the growing popularity of yoga, all kinds of devices and stands have been produced for a long time. In my opinion, this is completely unnecessary.
So nothing special is required, just your desire!
What does a climbing wall look like?
A climbing wall is an indoor or outdoor area for rock climbing. The rock is imitated by a high wall (the world record is 37 m, but it usually varies from 5 to 15 meters) with holds. The walls can be smooth, or uneven, with cornices and depressions. In addition, their design often includes areas with a negative angle of inclination. Each wall has its own level of difficulty. People, secured by a special system of ropes, climb on them in different directions and at different speeds.
At what age is it best to start classes? Is special training needed?
In order to start practicing at a climbing wall, no special training is required. Age also does not matter: according to the coach of the Skala City climbing school, Dmitry Tarasenkov, among those training at their school there are people over 50. The preparation of all beginners is different, but the coach or instructor approaches training individually. And special insurance and mats on the floor will help avoid injuries.
How is the training program formed?
To figure out if you're ready to take rock climbing seriously, you should try it first. In clubs there is usually a trial climb (2-3 times): a person who comes for the first time tries to climb a simple wall, and an instructor or coach belays and controls him. If you like it, start studying.
The first stage of the classes is devoted to working on technique: how to correctly grab ledges, how to place your feet, how to relax on the wall. The basics of rock climbing, according to Dmitry, can be learned in a month of lessons.
In the second stage, which takes 2-4 months, students learn new movements and climb more difficult walls. For example, on walls with a negative angle of inclination or on walls with smaller and less frequently located holds.
At the third stage, truly serious training begins with the construction individual plan And great job in general physical and special training. You can do bouldering, that is, climb short, low (4-5 meters), but very difficult routes. Competing in popularity is difficulty climbing, which has several varieties. For example, onsight - in this case, the route must be completed on the first try only after a visual inspection. Or afterwork, when the route is first learned in pieces. Unlike speed climbing, the time taken to complete the route does not matter here, only the distance covered from the start to the most distant hold is important.
Is it necessary to bring a partner with you?
When rock climbing, you need a partner to provide belay. If a climber falls off the wall, he will be held by a rope, which the belayer fixes with the help of special equipment. This also needs to be learned. So, of course, it’s better to come and study with a friend. But if you don’t find a partner, it doesn’t matter. At first, a coach or instructor will help. Then you can find a partner in the club.
What equipment do you need for training?
If you have not yet decided to take up rock climbing seriously, rent equipment. It is available at any climbing wall. To practice, you need a harness - a shorts-like structure made from belts. You will also need “slippers” - special shoes with a rubber sole curved towards the toe (choose a size such that your toes are bent). You must come to classes at sportswear, which does not restrict movement. Long hair put it in a ponytail.
Can I climb a real rock?
At some point, yes. Coaches of most rock climbing clubs and schools take their students to real rocks. For example, Dmitry and his students have already traveled to the Norwegian Lafontaines, to the rocky desert of Wadi Rum, which is called the Mecca of Jordanian mountaineering, to Thailand, Spain, Turkey, Greece, Vietnam... There are rock quarries in the Moscow region (for example, in Podolsk and Lytkarino) , near Vladimir, Rostov, Kirov, in Crimea and Slovakia, in Croatia and the Caucasus - we could go on for a long time. In any case, you can find more difficult and simpler routes: you need to consult a trainer and trust his recommendations.
What benefits do exercises at the climbing wall provide?
Rock climbing strengthens the body, develops muscle strength, endurance, and flexibility. Givers are pretty serious physical activity, these activities help you lose weight and also stay fit in the future. The muscles of the arms, biceps and forearms work first. The legs also develop - the hips and especially calf muscles. When, after training, you climb vertical walls, your abdominal and back muscles will become more tense.
Another effect of the classes is the fight against fear of heights. According to Dmitry Tarasenkov, even if it is not possible to completely overcome this phobia, people learn to manage it, which means they get to know themselves more deeply and begin to better control their emotions. In addition, rock climbing is an extremely exciting activity: conquering a wall gives a powerful adrenaline rush. Plus, strategic thinking develops: when climbing a cliff, you have to calculate your actions several steps ahead.
What are the contraindications for exercising on a climbing wall?
There are few contraindications: serious problems with the spine or joints, epilepsy. And an allergy to magnesia powder (magnesium oxide), which the climber sprinkles on his palms to prevent them from slipping on the ledges.
Today’s article is devoted to the important issue of equipment for mixed martial arts. We are often asked the question: “what do you need to start training in MMA?”, so we decided, as they say, to dot all the i’s in the material side training process. The article was written jointly with Valentin Ovsyannikov, mixed martial arts coach Sports Club"Mobilization".
So, the decision has been made, the bridges have been burned - you have chosen the most spectacular and efficient look martial arts and are already looking forward to the first training session. From this moment on, a number of questions begin to accumulate, including financial ones. After all, in addition to paying for classes, you also need equipment...
MMA is not a sport that requires serious investment, such as hockey or cycling, however, expenses, one way or another, are inevitable. Today, the choice of equipment is quite wide and everyone can choose what is suitable in terms of price and quality. And to begin with, it doesn’t matter whether it’s an “economy option” or elite equipment; of course, more expensive models will last longer, and ultimately, more expensive equipment is more profitable, but you don’t have to buy everything at once.
Let's start with the clothing needed for training.
Cloth
There is no traditional or officially accepted uniform for MMA yet, but it is better to be guided by the choice of professionals: for training you will need either (sports shorts without pockets and metal parts are suitable for the first time) and a sports T-shirt. If possible, we advise you to immediately purchase and - as soon as you start doing takedowns, passes to the legs and wrestling (and without this there is no MMA) pants and a rash guard will save you from abrasions, in addition, think about your teammates - no one enjoys seeing hairy faces legs - especially when they throw a triangle with these legs.
Equipment
The most necessary equipment is a protective shell. They won’t be superfluous either, but boxing ones will be enough for the first time.
As mentioned above, more expensive models are more profitable because they will last longer, but if you are not sure that you will engage in MMA in the future, then you can buy cheaper equipment.
Most of the work is done with boxing gloves, so you should take care of your hands and your partner)
Gloves for mixed martial arts will be useful for practicing wrestling and directly in preparing the athlete for a performance. If you are just starting to learn the basics mixed fights, it will be enough for you to buy a pair boxing gloves.
Shin protection is also a necessary element of equipment. Firstly, it protects the shins from injuries from which no one is immune (kicks in the block, hits on the opponent’s shin and knee), and secondly, it will protect your partner from accidental injury. I think you wouldn’t want your partner to hit you in the head/face with an uncovered shin?)
Another mandatory attribute is a mouth guard. During training, in any type of martial arts, no one is safe from an accidentally missed blow. And it’s better for your teeth to be protected with a mouth guard than to sit in a dental clinic and spend money on a dentist, especially since a mouth guard is not such an expensive attribute.
I don’t think it’s worth talking about the bandage?) It’s better to have one)
Bottom line
To begin with, for MMA training you need the following set of equipment: boxing gloves, shin protection, mouthguard, “shell”.
Clothes: shorts without pockets and a T-shirt.
If you decide that you will be closely involved in this most interesting view martial arts, you will also need MMA gloves and a helmet. From clothes: rashguard and compression pants. They will protect your skin from abrasions and abrasions that you will get one hundred percent when working on the ground. Plus, they will keep your muscles warm during breaks.
About free training in Moscow parks, now we’ll figure out how to start playing sports without leaving home. The Village learned from a personal trainer how to organize your home sports activities, not lose interest in them, what equipment to buy and what applications are best to download.
How to force yourself?
Marina Gladkova, personal trainer: Home workouts have many advantages: you don’t need to go anywhere or travel to work out, you don’t need to adjust to a schedule and pay for additional services of a fitness club. But at home it is much more difficult to force yourself to actually start exercising and complete the planned workout. In order to find the strength to give up the series or start training after completing all the household chores, you need powerful motivation. This means that you must understand very well why you decided to take up sports. Ask yourself this question, and you can write the answer on a piece of paper. You must have a serious reason, otherwise it will be very easy to make a deal with your conscience. For example, today you are tired at work, and there is a mountain of unwashed dishes waiting in the sink, you can postpone the planned series of push-ups until tomorrow. But believe me, tomorrow you will find even more reasons not to exercise.
Training schedule
MARINA GLADKOVA: Make a schedule, and not just training. Try to plan your daily responsibilities and worries so that you have the right amount of time for sports. Training according to the residual principle - you do it when you can after doing all the things - will lead to nothing. It is also important not to overdo it and adequately assess your strengths. Exhaustingly training every day, doing exercises that are not designed for your level, is a recipe for disappointment, fatigue and giving up the sport. So start gradually. A little exercise in the morning and a short yoga set in the evening will be enough for a soft start. You won't overwork yourself, but your body will gradually get into a rhythm and you'll get used to setting aside time for home workouts. Plan not only your workouts, but also your time to rest. If the body has not had time to recover from yesterday’s workout, today it will not work at full strength.
Choose something that brings you joy
MARINA GLADKOVA: If the workout is painful, exhausting and joyless, no amount of motivation will help. If you absolutely hate squats, don't focus on them. Choose something that will bring you pleasure and start your home exercises with this discipline: yoga, qigong, cross-fit elements, basic exercises. Sooner or later you will want variety, then you can try something new.
What will interfere?
MARINA GLADKOVA: During homework, absolutely everything will interfere with you. From the phone to the cat and immediate family. Therefore, it is important, when starting training, to provide yourself with the necessary information vacuum. Turn off your phone, close yourself off from those who want your affection or communication, and do not pay attention to other external stimuli. Otherwise, the following will happen: you will work out for the first 15 minutes, you will get a little tired, then the phone will ring, you will answer and after the conversation you will decide that, perhaps, that’s enough for today. It seemed like we were working out, but there was really no point in it.
Waiting for the result
MARINA GLADKOVA: The difficult moment in motivation comes when you would like to enjoy the results, but still don’t see them. Let's say you've been working out for a whole month, but you still don't have the long-awaited cubes. Should I give up these stupid activities altogether, since they are not useful? The answer here is simple: if you quit, you will never achieve anything, but if you continue and improve, you will soon see the first changes. And when you see it, it is important not to relax and not give up what you started, because the most difficult thing is not to achieve results, but to maintain them.
What equipment should I buy?
What programs should I download?
Workout Trainer
download for free
An application with easy navigation and detailed techniques for performing exercises, which are correctly sorted by muscle groups.
FitnessBuilder
download for free
There are many good ready-made programs, it is possible to create your own. Additional equipment will be required.
